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Is there one type of apple that helps you lose more weight than others?

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Today’s blog, republished from my friend Danette May, is going to give you some great information on one of nature’s perfect foods…

by Danette May, Fitness Expert DanetteMay.com

If you’re not heeding the old adage of an ‘apple a day’, you need to read this.

Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.

As if that wasn’t enough, they regulate blood sugar too!

This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!

How exactly do apples help fight obesity?

It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.

Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.

Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA’s, these are the result of the fermentation by gut bacteria.

Short chain fats have many benefits like:

  • Sustained energy
  • Stable blood sugar
  • Improving satiety and keeping you full
Research showed that eating more apples increased the number of healthy bacteria. It particularly altered two kinds of bacteria. The strains were the Clostridiales and Bacteriodes species. Both are known to influence gut health and general health.

BUT…It’s important to choose the right variety

Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.

Scientists at Washington State University suggest Granny Smith apples for obese individuals. They say it may help lower the risk of disorders associated with being obese.

They found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.

Choose clean apples

Beware of pesticide residue and wax coating:

The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.

So, keep it clean, choose an organic apple over conventional ones.

Also, be sure to pick apples that are free of soft spots and mushiness. Hold the apple between your thumb and index finger and squeeze it. The harder it is to squeeze, the crispier it is.

Here are 4 easy ways to eat more of this variety:

1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.

2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler, apple crisp (healthy apple crisp recipe here), and pie.

3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!

4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.

Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.

Yours in Health,

Danette May
(The original article source is here)

Other notes on apples nutrition:

The average apple contains about 3-5 grams of fiber, and about 20-26 grams of total carbs depending on size.  I like to look at not only glycemic index of certain carb sources, but also ratio of fiber to total carbs as a good indicator of how they will affect your blood sugar.  Apples are a good choice for a healthy carbohydrate source when kept in moderation.

Apples are also a good source of polyphenols that help to prevent heart disease, protect your brain health, and lower blood pressure.  In addition, although type 2 diabetics can do a lot better on a higher fat, lower carbohydrate diet overall, apples are one of the better sources of carbohydrates for diabetics since they have a slow effect on blood sugar instead of abrupt.

Enjoy one apple per day for all of these health benefits and to keep the doctor away!

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About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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16 comments

  1. I’ve heard that Granny Smith apples are now GMO and as such would be a disaster for the digestive system.

  2. Great article. From the article I think that cooking the apples over eating raw is OK.
    Would like to know how many apples a day to eat?

  3. I would like to get belly fat but I live in australia

  4. What about honey crisp apples?
    I love them!

  5. Would like to know more of about the fat burning fruit and vegetables that you should eat.

    • Hello Anton,I am working on a blog series on minisalimt footwear. I am looking for a few people who would be willing to review my work and comment, kind of like a peer review. Is this something that you might be interested in doing?If so, is there a way that I can contact you other than through comments?

  6. I love Honey Crisp apples too Peg
    They are my favorite apple to eat
    I eat at least 2 of these apples a day. I noticed that you didn’t get a reply to your answer if Honey Crisp apples are okay to eat to lose weight. I’m not that found of Granny Smith apples on their own. I don’t mind them in a salad or an apple crisp, but if they help you lose weight, I guess I could eat one, maybe w/some nuts, cheese or a little bit butter on each slice
    Or are we just supposed to just eat the Granny Smith apple by itself

  7. We are apple farmers. Mostly conventional but we do use a few organic substances. My dh even built a large machine, complete with hydraulics so as to not have to use glyphosate around trees etc. I do believe that our apples and those of other farmers from whom you buy direct would NOT be on the dirty dozen. Apples in the stores are also sprayed POST HARVEST and waxed whereas apples directly from the farmer are not. Also, organic apples are sprayed 1 1/2 to 2 times MORE than conventional apples, with an organic neorotoxin = pyrethrum and are difficult to find locally. So IMO, buying organic apples is all well and good, but buying locally directly from a farmer, also has some merit.

    • Hi Mary Kay
      Can you recommend a grower that I could buy direct from? Or can you ship the apples to me and advise how to store to keep all season until next harvest.
      Thanks,
      Mary

  8. Vinegar is the best thing to use to wipe off the coating they put on apples!

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